30 Minute Workout

Author Rod Ferris CPT(YMCA, ACE), CPAFLAFitness Level BeginnerType Muscular Definition
Days in Plan 1 Days Rest Between Sets:
1:00-1:30 minutes
Duration30 Min per session
This whole body 30 minute workout is a circuit routine. It allows you to do weights for 20 minutes and then cardio for 10 minutes. A great workout for most beginners or people on a time constraint. This one day workout should be completed 3 days per week with one rest day inbetween.

30 Minute Training

30 minute exercise workout plans are fast, quick and get the job done. Just make sure you're not slacking off during your circuits and you can achieve some pretty good results. It's not ideal but it's what Curves and other 30 minute weight loss centers use to train their clients.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Stepper Exercise Picture 1. Stepper
Duration: 10 Min Intensity: 80%
Notes:You only have 10 minutes, make it a good 10. Start with a 5 minute warmup and then proceed for 10 minutes HARD
Day 1 - Whole Body
Machine Bench Press(Vertical Press) Exercise Picture 1. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Notes:Three circuit sets... Jump from this exercise to the next until all the exercises have been completed than come back for 3 complete circuit sets.
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
Dumbbell Press or Shoulder Press Exercise Picture 4. Dumbbell Press or Shoulder Press
Sets: 3Reps: 12
Lying Bicep Isolation Curls Exercise Picture 5. Lying Bicep Isolation Curls
Sets: 3Reps: 12
Lying Triceps Extension (Skull Crushers) Exercise Picture 6. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 12
Ball Crunches Exercise Picture 7. Ball Crunches
Sets: 3Reps: 12
Back Hyper-Extensions Exercise Picture 8. Back Hyper-Extensions
Sets: 3Reps: 12
Notes:Now after this exercise start from the beginning with no rest. You should be going for the full 20 minutes!

With this log you will be able to print off as many sheets as required to track this workout.

30 Minute Basics

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